Efficacy and function of protein powder
Protein is an important nutrient needed by human body, and its main functions include:
1. protein is an important part of human tissues and organs. Most tissues and organs, including muscles, viscera, skin, hair, bones and teeth, need protein as the main raw material.
2. protein is the synthetic raw material of various active enzymes and hormones in the body. Enzyme is the most important catalyst for catalyzing various metabolic reactions in the body, including the reaction process of food digestion, absorption and metabolism, which can not be separated from enzyme catalysis. Hormones play an important role in regulating human metabolism and belong to the "commander in chief".
3. In addition to the above two items, protein is one of the three major energy-supplying substances, which maintains the balance of body fluids, participates in the transportation of substances in the body, and regulates the acid-base balance in the body. It is also the raw material of many antibodies and immune factors in the body.
It can be seen that protein is an important part of organisms and the material basis of life activities. It is no exaggeration to say that there would be no life without protein.
Eating protein powder indiscriminately is harmful to health. Most protein powders sold in the market are made by extracting soybean protein and casein from beans and further purifying them. To some extent, they can supplement protein for those who are seriously short of protein. Although protein plays an important role in the human body.
However, for a healthy person, you can get enough protein in three meals a day. As long as most healthy people pay attention to a reasonable diet, there is no shortage of protein in their bodies, and there is no need to eat protein powder for no reason.
Experts pointed out that the edible protein powder has its special applicable crowd, which does not mean that anyone can eat it casually, let alone take it as a meal, and think that the more protein in the body, the better. In fact, this is completely wrong.
The applicable population of protein powder generally includes the following categories:
One is pregnant women with severe vomiting during pregnancy, because they eat less and lack protein in their bodies. Eating protein powder plays a vital role in the normal development of the fetus.
One is that patients with advanced cancer, especially patients with esophageal cancer, have difficulty swallowing food. Appropriate supplementation of protein powder can delay life to some extent.
There is also a category of patients with gastrointestinal diseases or postoperative patients. Because their digestion and absorption ability is weaker than that of ordinary people, eating protein powder will have a certain auxiliary effect on the recovery of the body. However, people who are suitable for these protein powders should not blindly eat protein powders. They must eat them under the guidance of doctors or nutrition and health professionals, but they should not eat too much for a long time.
Excessive long-term consumption of protein powder is harmful to people who are not short of protein.
This is because, after normal people eat protein powder, the original protein element in the body is enough to provide what the human body needs. If they eat extra protein powder, the extra protein will be excreted, and the kidney must detoxify, which increases the burden on the human kidney for no reason. Long-term consumption in large quantities will lead to renal insufficiency in healthy people and pose a threat to health.
In addition, excessive consumption of protein powder will accelerate the loss of calcium in urine and damage human bone health.
When eating protein powder, you should follow the instructions of a doctor or health care worker and take it according to the dose. Too much or too little dose is harmful to your health. Try not to eat protein powder on an empty stomach, but take it in porridge and milk at the same time; When taking protein powder, don't take it with acidic substances, which will affect the absorption of protein.
The water temperature of protein powder should not be too high, otherwise it will destroy the effective components in protein. It is suggested that most people who want to supplement protein eat as much as possible and eat less protein powder, because it is naturally healthier.
Since protein is so important, our intake must meet our physical needs. How do we know if we are getting enough protein? It's simple. First, estimate the total intake of protein in your daily diet, and then compare it with the recommended intake of protein in the Reference Intake of Dietary Nutrients for China Residents. Let's take everyone to calculate.
Step 1: Calculate your daily intake of protein.
The main sources of protein include livestock and poultry meat, fish and shrimp, eggs, milk, soybeans and food staples.
1. Livestock and poultry meat: Every100g edible part contains about 15g protein, that is, 15%.
2. Fish and shrimp: The raw weight of edible parts per100g contains about 17g of protein, i.e. 17%.
3. Eggs, each egg (edible part is about 55g) contains about 7g of protein. The protein content of other eggs is similar to that of eggs, about 12%.
4. Milk, every100g (or 100ml) contains about 3g of protein, that is, 3%; The protein content of yogurt is about 2.5%. For the specific protein content of other dairy products, see the "Table of Nutritional Components" on the back of the package.
5. Soybean (soybean, black bean) and its products, the protein content of tofu is about 8%, that of soybean milk is 1.8%, that of bean curd skin and yuba is 45%, and that of dried bean curd is 15%.
6. Staple food: The staple food including protein mainly includes cereals and miscellaneous beans. The raw weight of edible parts of cereals is about 10%, and the protein content of miscellaneous beans (including red beans, mung beans, lentils, kidney beans, broad beans and peas) is about 20%. If cooked, steamed bread contains about 7% protein and 2.6% rice, depending on the amount of water added, but this is an estimate, so it is possible. For example, a medium-sized steamed bread on the market is about 120g, which is made of about 80g flour and contains about 8g protein.
7. The content of protein in vegetables is very small, many of which are less than 1%, and it is not high-quality protein, so it can be ignored if estimated.
Step 2: Find out how much protein you need every day.
(Note: Self-made table, the data comes from the latest revised reference intake of dietary nutrients of China residents by China Nutrition Society on 20 14).
Through the above two steps, it is easy to get your daily intake of protein and your body's requirements. If the intake of protein is insufficient for a long time, it will easily lead to anemia, muscle atrophy, decreased resistance and other adverse consequences, and even lead to death (now it is rare). In the same way, if you find yourself eating enough through calculation, don't be fooled by health care products manufacturers to buy protein powder, because eating it will not affect your health, but it is a waste of money and bad for your health.
Four misunderstandings of edible protein powder
Myth 1: lose weight by protein powder.
Among some weight-loss enthusiasts, there is a "high-protein weight-loss method" that is widely spread. The core of this diet is to eat only protein food such as protein powder, and not to eat fat and sugar. Lead to excessive protein, and serious lack of essential fatty acids, vitamins, minerals and dietary fiber. In the long run, it will lead to anemia and malnutrition. The result is probably that you failed to lose weight and got hurt first.
Myth 2: Grow up with protein powder.
Some parents think that protein powder is a good thing, and eating more can help children grow taller and smarter. In fact, children's height and intellectual development are affected by many factors. Protein provided by protein powder is only a part of overall nutrition. It cannot and should not replace other nutrients. On the contrary, eating a lot of protein powder may cause an invisible and serious burden on the child's tender kidney and liver.
Myth 3: Enhance immunity with protein powder.
"Rome was not built in a day." The establishment and maintenance of resistance is a complex system engineering. It depends on the body's own regulation, proper energy intake and reasonable and complete nutrients. Obviously, protein powder alone is not enough. Not only is it not enough, if you don't eat well, relying on protein powder will only damage your resistance.
Myth 4: Protein powder promotes fetal growth and development.
Protein alone is not enough to ensure the normal growth and development of the fetus. Without proper carbohydrates, fatty acids, vitamins and trace elements, no amount of protein will help the growth and development of the fetus. On the contrary, it will increase the visceral load of pregnant women.
How to eat protein powder
Methods/steps
1, eat according to the recommended intake of the product. Each protein powder product has its own recommended dosage, and users should not increase or decrease it at will. Eating too little can't achieve the expected goal; Eating too much will cause waste or side effects.
Don't eat on an empty stomach. Eating protein powder on an empty stomach will be consumed as a general "hot food", resulting in waste. Eat some other foods before or at the same time as protein powder.
3. Don't be too hot. Once heated, protein powder will lose its unique activity and reduce its function. Therefore, protein powder must not be boiled, the temperature is about 40 degrees, and cold drinks are ok.
4. Don't mix other foods. Protein powder can be added to various foods to eat. If you like sweets, you can add sugar. If you like salty food, you can add salt, but not too much. Because too much sugar and salt intake is not good for human health.
5, children under the age of three should not eat. The protein component of protein powder is not suitable for young children, which is easy to cause indigestion. It is likely to cause vomiting, diarrhea or allergies after eating.
How do ordinary people take it?
1, and the daily total intake of protein is maintained at about 1 g per pound of body weight. If you eat normally, you can add about 1.5g whey protein powder, which is equivalent to 1/4 of the daily requirement. People with limited daily intake of nutrition, such as diabetics, can appropriately increase the amount according to their diet.
2. Please completely dissolve in warm water or cold water, and do not use hot water. It can be dissolved in drinks, milk and soup, and can also be used to make milkshakes, ice cream and other protein foods.
How do people who lose weight take it?
1. Drink 1 whey protein within 30-40 minutes after exercise.
After a lot of exercise, not only the fat is consumed, but also the muscles are decomposed in large quantities. Taking protein supplement can achieve the goal of reducing fat but not muscle. The loss of muscle will make people regret it.
2, low-fat, low-carbon water drink about 10 grams of whey protein after meals, with high-fiber food.
For dieters, low-fat diet often means less intake of meat and eggs, that is, insufficient intake of protein. Reducing the intake of carbohydrates at night means reducing the synthesis of sugar-glycogen-fat. Modern people are rich in activities at night, and insufficient nutrition will bring many adverse consequences. Whey protein is a source of calories and nutrition, and has little side effects on dieters.
How to take it for fitness people
1, drink 1~2 portions (about 22 ~ 45g) of whey protein within 30~40 minutes after exercise.
Drink after exercise, because the muscles that have been trained are congested and swollen, which will achieve the effect of practicing where it is big and where it is small. But girls should not be nervous. If you want to build big muscles, you need to do extremely heavy weight training to get bigger, and appropriate weight can decorate beautiful lines.
2, drink a mouthful of whey protein before going to bed, with whole wheat food, egg products and so on.
Sleep is an ideal time for growth hormone secretion and muscle synthesis, and it is also the peak of nutrient reserve consumption. Supplementing protein can provide nutrition for growth and supplement the decomposition of nutrients in the body during sleep. With whole wheat food or eggs, it can prolong the absorption time of protein and provide nutrition for the body that sleeps for a long time.